Enjoy the sun, but protect your skin

"Wear sunscreen winter and summer, rain or shine," says the chief of dermatology at the Jewish General Hospital.

Photograph by: Joe Raedle
, Getty Images

MONTREAL - Good for the soul but tough on the skin, most Canadians have a love-hate relationship with the sun. And while limiting exposure to the sun's rays reduces the risk of skin damage and related cancers, for outdoor enthusiasts, staying in the shade isn't always possible. Nor is avoiding exercising while the sun is at its strongest, which is why outdoor exercisers can't afford to be cavalier about sun safety.

Runners, swimmers, paddlers, sailors and cyclists need to take extra precautions to protect themselves against the effects of repeated outdoor workouts. And while there's no data to suggest that outdoor exercisers have a higher incidence of skin cancer, they have an increased risk due to years of accumulated sun exposure.

"Wear sunscreen winter and summer, rain or shine," said Robin Billick, chief of dermatology at the Jewish General Hospital in Montreal. "You may think you're only going to be outside for five or 10 minutes and don't need your sunscreen, but it's the accumulation of sun over time that does the damage."

And despite long winters that keep us indoors, more and more Canadians are diagnosed with skin cancer. The Canadian Dermatology Association says one in six Canadians is expected to develop skin cancer in their lifetime, which makes it one of the most common forms of cancer. Exercisers who train and compete regularly outdoors should have annual skin checks with their doctor in an effort to spot early warning signs of cancer, especially if they are over 40 and with a history of early sun exposure.

If your health isn't motivation enough, consider a new study of 903 Australian adults 22 to 55 years of age who either applied sunscreen daily or used it at their discretion. Silicone moulds were taken of their hands before and after the study and sunscreen bottles were weighed regularly to monitor compliance. Those who used sunscreen regularly over the four-and-a-half years of the study had smoother skin and 24 per cent less skin aging than those who used sunscreen irregularly. So how do you stay protected without relegating yourself to a lifetime of treadmill workouts? Here are five rules of sun safety designed for outdoor lovers.

Remember the 30 minute rule

If you think slapping on sunscreen just before heading out the door does the trick, think again. Billick recommends applying sunscreen 30 to 60 minutes before your workout, which allows plenty of time to let it dry. This habit is especially important for the active set as sweat and water can reduce the effectiveness of sunscreen that hasn't had time to adhere to the skin.

60 is the new 30

Baseline protection begins by wearing a sunscreen with an SPF of 30, but Billick recommends anyone who is spending a lot of time in the sun to wear SPF 60. Look for products with broad spectrum UVA and UVB protection.

Lather it on

Billick says most people don't apply enough sunscreen. The Canadian Dermatology Association recommends you use two to three tablespoons to cover your body and at least a teaspoon to cover your face. Reapply every two hours making sure to cover the easy-to-forget areas like the tops of the ears, nose, back of the neck and tops of the feet.

Choose the right product

"Choosing a sunscreen is like choosing a spouse," said Billick. "You need some trial and error until you find the right one."

Sunscreens come in lotions, gels and sprays, with some lighter than others. Choose whatever feels best on your skin, which improves the chances of you wearing it daily. Opt for a waterproof sunscreen, even if you don't plan to hit the beach or pool, as it maintains its SPF factor while you sweat. And remember the 30-minute rule, which is especially crucial in allowing sunscreen to adhere to your skin before water or sweat has a chance to wash it away. As for your face, consider investing in a sunscreen that doesn't irritate when it drips into your eyes during a tough workout. Billick suggests using Neostrata SPF 60 for babies, Omberelle Face Stick XL or LaRoche-Posay Athelios XL on your face, all of which are sweatproof, waterproof and won't irritate the eyes.

Sunscreen alone isn't enough

T-shirts and singlets offer an SPF of five to 10, which means they don't provide enough protection if you're going to be spending an extended amount of time in the sun. Apply sunscreen even under your sports attire, or buy a T-shirt from one of the growing number of apparel lines (Columbia, Patagonia) featuring sun protecting technology. Check out your local outdoors or running store for the widest selection of styles and brands. Sun also damages your eyes, which is why sunglasses are a must. Choose glasses with UVA and UVB protection and make sure they cover the eye and the sensitive skin above and below it. A wide brimmed hat is better than a cap when it comes to keeping sun off your face and back of the neck. And be sure to cover your lips with a lip balm with SPF 30.

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